$11.55 || 860 Cal
Falafel Crunch
Cava Falafel Crunch
Welcome to the definitive guide on Cava’s Falafel Crunch—a vibrant, protein-packed Mediterranean bowl that’s as satisfying as it is customizable.
Whether you’re a health-conscious eater, a flavor seeker, or someone with dietary restrictions, this post will walk you through everything you need to know about this popular Cava menu item.
What Is the Cava Falafel Crunch?
The Falafel Crunch is one of Cava’s most beloved bowls, combining bold flavors, fresh ingredients, and plant-based protein. It’s a vegetarian-friendly option that doesn’t skimp on taste or nutrition.
Key Components:
- Falafel: Crispy, golden-brown chickpea patties seasoned with herbs and spices.
- Crazy Feta®: A tangy, spicy feta cheese blend.
- Hummus: Creamy, rich, and made from blended chickpeas.
- Black Lentils: Earthy and protein-rich legumes.
- Basmati Rice: Aromatic and fluffy rice.
- Pickled Onions: Tangy and crunchy.
- Persian Cucumber: Crisp and refreshing.
- Cabbage Slaw: Adds crunch and color.
- Tomato + Onion: Fresh and juicy.
- Romaine Lettuce: Crisp and leafy greens.
- Pita Crisps: For that satisfying crunch.
- Skhug: A spicy-herby sauce that adds a kick.
Nutritional Facts
According to Cava’s official nutrition guide, the Falafel Crunch contains approximately 860 calories per serving.
Nutrition Info (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 860 kcal |
| Total Fat | 45g |
| Saturated Fat | 6g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 2,440mg |
| Total Carbohydrates | 88g |
| Dietary Fiber | 14g |
| Sugars | 8g |
| Protein | 22g |
Allergen Information
The Falafel Crunch contains the following allergens:
- Wheat: From pita crisps.
- Milk: From Crazy Feta® and hummus.
- Soy: Present in some dressings.
- Sesame: Found in hummus and tahini.
Always consult Cava’s allergen guide or speak with a staff member if you have specific dietary concerns.
Customization Options
One of the highlights of dining at Cava is the ability to customize your bowl. Here are some options to tailor the Falafel Crunch to your liking:
Base Options
- Greens: Romaine, arugula, or SuperGreens.
- Grains: Basmati rice, brown rice, or RightRice.
- Legumes: Black lentils, chickpeas, or no legumes.
🧆 Protein Choices
- Falafel: Classic chickpea patties.
- Grilled Chicken: Lean and flavorful.
- Spicy Lamb Meatballs: For a bold kick.
- Harissa Honey Chicken: Sweet and spicy.
Toppings
- Vegetables: Pickled onions, cucumbers, tomatoes, cabbage slaw.
- Cheese: Crazy Feta®, crumbled feta.
- Extras: Pita crisps, olives, roasted vegetables.
Sauces & Dressings
- Skhug: Spicy-herby sauce.
- Tzatziki: Creamy yogurt-based sauce.
- Lemon Herb Tahini: Nutty and tangy.
- Harissa Vinaigrette: Spicy and tangy.
Feel free to mix and match to create your perfect bowl!
Health Benefits
The Falafel Crunch is more than just a tasty meal; it’s packed with nutrients:
- High in Protein: With falafel, lentils, and hummus, it offers a substantial amount of plant-based protein.
- Rich in Fiber: The combination of lentils, vegetables, and whole grains provides ample dietary fiber.
- Packed with Micronutrients: Ingredients like cucumbers, tomatoes, and cabbage slaw offer vitamins and minerals essential for overall health.
- Antioxidant-Rich: Spices and herbs like skhug and tahini contain antioxidants that help combat oxidative stress.
Ingredient List
| Ingredient | Source | Notes |
|---|---|---|
| Falafel | Chickpeas, herbs, spices | Plant-based protein source |
| Crazy Feta® | Feta cheese, spices | Tangy and spicy |
| Hummus | Chickpeas, tahini | Creamy and rich |
| Black Lentils | Legume | High in protein and fiber |
| Basmati Rice | Grain | Aromatic and fluffy |
| Pickled Onions | Onion, vinegar | Tangy and crunchy |
| Persian Cucumber | Vegetable | Crisp and refreshing |
| Cabbage Slaw | Cabbage, dressing | Adds crunch and color |
| Tomato + Onion | Fresh produce | Juicy and flavorful |
| Romaine Lettuce | Leafy green | Crisp and leafy |
| Pita Crisps | Pita bread | For that satisfying crunch |
| Skhug | Chilies, herbs, spices | Spicy-herby sauce |
FAQs
Is the Falafel Crunch gluten-free?
The Falafel Crunch is not gluten-free because it contains wheat-based pita crisps and may have cross-contact with gluten during preparation.
Can I make it vegan?
You can make it vegan by removing Crazy Feta® and selecting only plant-based sauces like hummus and skhug.
Does it contain nuts?
It contains sesame but no tree nuts, so those with sesame allergies should avoid it due to tahini in the hummus.
Is the Falafel Crunch spicy?
It can be spicy if you include Skhug sauce, but you can customize the heat by choosing milder dressings or skipping the sauce.
How many calories are in the Falafel Crunch?
The standard bowl contains around 860 calories, but that number can increase or decrease depending on customizations.
Can I customize the toppings?
Yes, it’s fully customizable, allowing you to swap, add, or remove ingredients to fit your taste or dietary needs.
Is the Falafel Crunch suitable for diabetics?
It may not be ideal for diabetics due to its high carb content from rice, lentils, and pita crisps, but adjustments can make it more suitable.
Does it contain dairy?
It does contain dairy from Crazy Feta® and possibly in hummus, so remove those to make it dairy-free.
Can I order it without rice?
Yes, you can skip the rice and replace it with more greens or alternative bases like lentils or RightRice®.
Is the Skhug sauce vegan?
Skhug sauce is 100% vegan, made from herbs, chilies, and olive oil without any animal products.
How much protein does it provide?
The bowl offers about 22g of protein, mainly from falafel, lentils, and hummus, with options to increase it.
Can I add extra falafel?
Yes, you can add more falafel, which boosts both protein and texture, for a small additional cost.
Is the Falafel Crunch low in sodium?
The dish is high in sodium, with over 2,400mg per serving, so it’s best to adjust ingredients if you’re watching salt intake.
Are the ingredients organic?
Not all ingredients are organic, though Cava focuses on using fresh, high-quality components.
Can I order the Falafel Crunch online?
You can order it online through Cava’s website or app, where customization options are also available.
Conclusion
The Cava Falafel Crunch is more than just a meal; it’s a customizable, nutrient-rich experience that caters to a variety of dietary preferences and restrictions. With its blend of fresh ingredients, bold flavors, and nutritional benefits, it’s a standout choice for anyone seeking a satisfying and health-conscious dining option.